The ‘skinny fat’ physique is the combination of no weight training, a low protein diet, an extreme caloric deficit and hours of cardio.
The medical term for this is “MONW,” or metabolically obese normal weight, which is usually referred to as being a skinny fat person. It means you are under lean (BMI) range but fat (high body fat %), i.e. — not enough muscle and too much fat (especially belly fat).
The core problem of the “skinny fat” individual is a big lack of lean muscle mass. Beating the skinny fat physique is a 2-Step process.
You have to go through a lean bulk phase followed by a dieting phase to lose body fat or vice versa. Keep in mind this cycle has to be repeated several times in order to reach your ideal physique. It simply takes time to build a sufficient amount of muscle mass.
Within the Skinny Fat category there are also several sub-categories which will determine what could be the better choice first: bulk or a cut. Neither is the “right” choice. You can get to your goal with either one.
The first thing you have to inspect closely is your body type. Are you a naturally skinny with a hard time gaining weight? Or are you someone who can gains weight very easy?
Take the time to observe and get in sync with your body. This will save you years of wasted effort. Your body is yours for life whether you like it or not.
Take the time to really understand how your specific apparatus works. It is different for everyone. Don’t compare yourself to anyone else.
Determine your experience level with weight training? Are you a complete beginner or someone who has adequate training experience?
For a naturally skinny guy with no prior experience a slow bulk is probably a good option. Weight lifting is a skill that is improved over time. The more efficient the skill, the better your mind-muscle connect is. This will result in better gains.
For those who have weight lifting experience and gone through their “newbie gains”, a slower cut is probably a better option because they’ll be able to regain a lot of that muscle mass fast.
Why Your Psychology Matters?
One important factor to also consider is what would make you happy. The psychology behind your choice plays an important role in determining your adherence to you habits.
Some people just hate being skinny, and some people hate being fat. If either one of those describes your mindset then just choose to go for the thing that will make you more happy. Choose the “lesser evil” whether is a bulk or a cut.
You want do something you’ll enjoy in the end because this is a long process and if you don’t like what you’re aiming for it’s very hard to be consistent with the right habits such as:
– Eating a high protein diet with the right calories/ macros composed of 80-90 of unprocessed whole foods.
– Training 3-4 times a week in the gym with focusing on progressive overload and increase strength over time.
– Getting proper sleep and recovery.
And regardless of what you choose, never forget that it’s a 2-step process. Body re-composition takes time but eventually you will get there and you’ll achieve your goal.
Thanks for reading!
About the author:
Wilfred Paul is an Exercise Physiologist, PT & Weight Loss Consultant with a passion for helping people actualize their health & fitness goals. He is also a content writer for Forbes, Medical Daily & The Independent UK.